Aidan squat is a killer

18. 800m Run, Rest
15 mins
3x800m 7:20, 7:00,6:00 15:00@176/199 Trade mill runs at south park tower in 5fingers. It wasnt easy but I didn't really push in First two sets.
Average Power Output: ≈ 0.0 (ft*lbs)/sec
Work: ≈ 0 ft*lbs
Gym Rank (M): 68th | Site Rank (M): 190th
Saturday, February 12, 2011 add video set goal view edit delete


17. Muscle-ups, Air Squats
15 mins 4 secs (12 mins 30 secs)
3x(6muscleup, 75 squats) 15:04 Musclesups were at slightly elevated level than before. Squats were intentionally veeerrry deep. I am getting a lot of dons today. I have also been working with Asian squat. I am not happy that I cant do it.
Average Power Output: 64.3 (ft*lbs)/sec (+29.1)
Work: 58,109 ft*lbs
Gym Rank (M | Not Rx'd): 62nd | Site Rank (M | Not Rx'd): 158th
Sunday, February 6, 2011 add video set goal view edit delete


16. Snatch 1-1-1-1-1-1-1
45 lbs, 45 lbs, 45 lbs, 45 lbs, 45 lbs, 45 lbs, and 45 lbs (-40 lbs | Not Rx'd)
Snatch 1x7. 45# snatch is comlifated so I focused on form
Work: 3,394 ft*lbs (+245)
Gym Rank (M | Not Rx'd): 40th | Site Rank (M | Not Rx'd): 241st
Saturday, February 5, 2011 add video set goal view edit delete


15. L Pull-ups, Pistols
10 mins
7to4 strict L-pull up 10to4 pistol Lpu was huge success. Strict form which i haven't done before. Pistol was compete disaster.
Average Power Output: ≈ 26.0 (ft*lbs)/sec
Work: ≈ 15,625 ft*lbs
Gym Rank (M | Not Rx'd): 10th | Site Rank (M | Not Rx'd): 38th
Saturday, February 5, 2011 add video set goal view edit delete


14. Run, Burpees, Two Hand Dumbbell Bent Over Rows
16 mins 2 secs
5x(row 400m,10burpee,10x2x10 bent over row)
Average Power Output: ≈ 45.2 (ft*lbs)/sec
Work: ≈ 43,494 ft*lbs
Gym Rank (M | Not Rx'd): 9th | Site Rank (M | Not Rx'd): 13th
Thursday, February 3, 2011 add video set goal view edit delete


13. CrossFit Total
425 lbs (-40 lbs)
Bksqt 135, SP 65, DL 225 6:06 136/158 DL ended horribly and killed my back. I also kindda blacked out despite the pain. This was truly dangerous.
Work: 1,118 ft*lbs (-80)
Gym Rank (M): 1134th | Site Rank (M): 3381st
Tuesday, January 18, 2011 add video set goal view edit delete


12. 3 Min. Rope Climb
3 reps, 3 reps, 3 reps, 3 reps, 3 reps
Towel rope climb 15:02@97/127 Lame!
Work: 0 ft*lbs
Gym Rank (M | Not Rx'd): 14th | Site Rank (M | Not Rx'd): 29th
Monday, January 17, 2011 add video set goal view edit delete